Dag 4: Mage & Forside bein
Abcoaster: 10kg 40.40.40, 20kg 15.15.15 x3
Lårstrekk bena samlet: 25kg, 30kg 20.20.20.15.15
Bulgarsk utfall: 14kg 15x3
Hip-thrust: 75kg 12x5
Kick-back, et beins: 12x4 60kg, 62.5kg, 65kgx2 +30kgxmaks
Kick-back kabelcross, et beins: 5kgx20, 6.25kgx15, 7.5kg 12x2
Sideliggende ettbenspress: 10x5 90kg
Beinpress smalt: 220kgx15, 10x8 260kg
Innside lår: 20.20.20 40kg
Utside lår: 20.20.20 45kg +25kgxmaks
Mage:
Sittende mage crunch: 62.3x25, 67.3kg 20.20.15.15
Hengende benhev: 20x4
(1) Knestående magecrunch: 22.5kgx25, 4x15 25kg
(2) Sideplanke: 15x4
Situps skråliggende: 20x3
Chins:+6.25kg 6.6.6.5.4
